At our MMA and Brazilian Jiu-Jitsu club, safeguarding is not an afterthought – it is a core part of who we are and how we train. Martial arts should build confidence, resilience, and self-belief, not fear or pressure. Creating a safe, respectful environment on and off the mats is a responsibility we take seriously. All of our coaches are fully DBS checked and first-aid qualified. This ensures that every session is delivered by staff who meet safeguarding standards and understand their duty of care to students of all ages. In addition, we have a designated Safeguarding Officer who oversees welfare policies and acts as a clear point of contact for any safeguarding concerns. Importantly, our club does not operate under a rigid hierarchy where black belts are treated as untouchable figures or authority is beyond question. Rank represents experience, not superiority. The coaching philosophy is simple: we are guides, not idols. Each coach is here to support students on their own journey, no better and no worse than anyone else, regardless of what we may have achieved along the way. Open communication is essential. If any student ever feels uncomfortable, unsafe, or concerned – whether about the behaviour of another student, a coach, or even the head coach – they are encouraged to speak up. Concerns can be raised with any member of staff or directly with the Safeguarding Officer. Every voice matters, and all concerns will be taken seriously and handled appropriately. Many people are drawn to martial arts after experiencing difficult situations such as bullying, abuse, loss, harassment, or low confidence. We recognise that reality and believe it places an even greater responsibility on us as a club. The mats should be a place of safety, respect, and growth – not a place where past experiences are repeated or ignored. By maintaining strong safeguarding practices, clear boundaries, and a culture of mutual respect, we aim to ensure that everyone who steps onto our mats feels supported, heard, and protected. Martial arts can be life-changing in the best possible way, and safeguarding is fundamental to making that happen.

Most strength & conditioning programs look simple on the surface… 3x5, 5x3, 4x8 — done, right? Not quite. The real information is in the metrics behind the sets and reps. Understanding these lets you auto-regulate training — which is especially important for combat athletes with chaotic schedules, variable fatigue, and high skill-training volume. Let’s break down the main ones. 1. Intensity (%1RM) What it is: Intensity is often prescribed as a percentage of your one-rep max (1RM). Example: - Squat at 80% 1RM for 5 reps This works well for: - Powerlifters - Olympic lifters - Athletes on fixed weekly schedules Programs like Jim Wendler’s 5/3/1 use this approach effectively because training stress is predictable and controlled. The Problem for Combat Athletes If you’ve: - Sparred hard - Had multiple grappling sessions - Cut weight - Slept badly Your “80% day” might feel like 90%. That’s why rigid percentage systems often fall apart when skill training, travel, competitions, and recovery fluctuate. 2. Velocity & Contraction Type Velocity-Based Training (VBT) What it is: Using bar speed to gauge intensity and fatigue. Example: - Stop the set when bar speed drops below a threshold This helps you: - Avoid unnecessary fatigue - Maintain power output - Track readiness It’s great in theory — but requires tech (and discipline) that most gym setups don’t have. Contraction Type (Tempo & Eccentric Focus) This controls how the lift is performed. Examples: - 3-second eccentric (lowering phase) - Paused reps - Explosive concentric Why it matters: - Slower eccentrics increase time under tension - Pauses build positional strength - Explosive intent improves power transfer to sport For fighters, this is gold because it improves control, stability, and force production without always increasing load. 3. RPE (Rate of Perceived Exertion) RPE = How hard the set felt. Scale example: - RPE 10 = Max effort (no reps left) - RPE 8 = Hard but controlled (2 reps left) - RPE 6 = Easy working set

When people talk about wrestling for submission grappling or MMA, most default to freestyle or Greco-Roman. While both are valuable, college (folkstyle) wrestling develops a completely different set of control-based skills that translate extremely well to no-gi grappling and MMA. Folkstyle is built around ride time, mat control, and standing back up, not just takedowns and throws. These priorities create athletes who are comfortable dominating from top position and escaping from bottom — two areas where many submission grapplers struggle. Here are three major skills college wrestling brings that conventional wrestling styles often don’t emphasize. 1. Hand Control Instead of Hand Locks = Better Posture Control In folkstyle wrestling, you cannot lock your hands in the referee’s position. Instead, wrestlers must use: - Chops - Claws - Spiral rides - Wrist control - Cross-body rides - Tight waist variations This rule forces athletes to develop independent limb control and pressure-based riding, rather than relying on body locks. Why This Matters for MMA In MMA, this becomes extremely valuable: - One hand can control posture - The other hand is free to strike - You can maintain pressure without committing both arms This mirrors real ground-and-pound control far better than locked-hands body control. Why This Matters for Submission Grappling In no-gi grappling, these riding mechanics create: - Strong posture breakdowns - Constant off-balancing - Openings for back exposure - Forced reactions into dominant pin-style positions Even without strikes, these controls give you the leverage needed to flatten opponents and begin attacking transitions instead of stalling. 2. Folkstyle Rewards Riding — Something Most Grapplers Lack One of the biggest differences between college wrestling and jiu-jitsu is the reward structure. In folkstyle: - You score for holding someone down - Ride time matters - Control is prioritized In jiu-jitsu:

Let’s be honest. Everyone says they “want it”. Very few are willing to live like someone who actually does. There’s a difference between motivation and commitment. Commitment costs you things. Comfort. Convenience. Social approval. Sometimes sleep. Sometimes money. Sometimes relationships. And if you’re not willing to pay that price — that’s fine. But you can’t expect elite results on casual effort. Sacrifice Has a Currency Every goal has a cost. In combat sports (and high performance in general), that cost usually comes from: - Relationships – missing birthdays, leaving early, not always being “available” - Fashion & status – no designer clothes, no flexing, money goes into coaching, travel, nutrition, recovery - Holidays – training camps don’t care about Ibiza - Friendships – your circle shrinks when you stop living like everyone else - Mileage on your body – soreness, niggles, scars, fatigue - Habits – cutting alcohol, junk food, late nights, comfort routines Real example: Up at 6am. Train. Travel to London to spar at 11. Train again. Sleep on a gym floor or someone’s sofa. Wake up and repeat. That’s not romantic. It’s not Instagram worthy. But it’s what “all in” actually looks like. Burnout, Injuries & The Dark Side of Desire There’s also a line. Pushing through discomfort is necessary. Ignoring real injuries, chronic exhaustion, and mental burnout is stupidity dressed up as “grind culture”. High performers don’t just suffer more — they recover better, manage load smarter, and play the long game. Sacrifice should be strategic, not self-destructive. You Won’t Beat Someone Who’s All In… While You’re Half In This is the harsh truth: If you train when it’s convenient… If you eat well “most of the time”… If you skip sessions for social plans… If you treat your dream like a hobby… You are not beating someone who structures their entire life around winning. Not consistently. Not at high levels. And that’s okay — as long as your expectations match your effort.

Knee pain is one of the most common issues in athletes, especially in sports involving grappling, running, jumping, and frequent changes of direction. While long-term rehab should address strength, tissue tolerance, and movement quality, there are reliable short-term strategies that can reduce pain and allow you to continue training productively. This article focuses on using movement, isometrics, and intelligent warm-ups to create a temporary analgesic (pain-reducing) effect without masking serious injury. Understanding the Knee: More Than a Simple Hinge The knee is primarily a hinge joint, but it also has a rotational component. It moves through: - Flexion and extension (bending and straightening) - Tibial internal and external rotation, especially in deeper knee angles Ignoring this rotational element often leads to incomplete warm-ups and poor joint preparation. Start With Controlled Range of Motion Before loading the knee, restore gentle motion and joint awareness. Knee CARs (Controlled Articular Rotations) Slow, controlled knee CARs help: - Lubricate the joint - Improve neuromuscular control - Reduce stiffness-related discomfort Perform these through pain-free ranges with control, not speed. Banded Tibial Rotation Using a light band around the lower leg: - Practice internal and external tibial rotation - Keep the movement slow and controlled - Stay within comfortable ranges This primes the knee for rotational demands common in sport and reduces “tight” or restricted sensations. Isometrics: Your Best Tool For Pain Reduction Long-duration isometric contractions have a strong analgesic effect. They reduce pain sensitivity and improve tendon and joint tolerance without irritating tissues. Pre-Training Isometrics (Pain Reduction Focus) Use these early in your session. Split Squat Isometrics - Hold the bottom or mid-range position - Keep torso upright and knee tracking naturally - Start bodyweight, add load once tolerable